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Warmup

General (5 min):

• 400m easy jog or 2 min row
• 20 jumping jacks
• 10 inchworms with push-up

Dynamic Mobility (8 min):

• Leg swings: 10 forward/back, 10 side-to-side (each leg)
• World's greatest stretch: 5 each side
• Cossack squats: 10 alternating
• Deep squat hold with pry: 60 seconds
• Couch stretch: 45 sec each side
• Ankle rocks against wall: 15 each side
• Hip flexor stretch with reach: 30 sec each side
• 90/90 hip switches: 10 total

Activation (5 min):

• Banded monster walks: 10 steps each direction
• Banded glute bridges: 15 reps
• Goblet squat with 3-sec pause at bottom: 8 reps (light KB)
• Empty bar back squats: 2 sets of 5 (slow tempo)

Strength

Back Squat — Build to a Heavy 3, then Volume

• Warm-up sets: 5 @ 40%, 5 @ 55%, 3 @ 65%, 2 @ 75%
• Working sets: Build to a heavy triple in 3-4 sets (target ~85-90% 1RM)
• Back-off: 4 x 5 @ 70%, rest 2 min between sets

Focus on bracing, driving knees out, and maintaining an upright torso out of the hole.

Workout

"Thruster Ladder" — For Time (12 min cap)

21-15-9 reps of:

• Front Squats (95/65 lb)
• Bar-Facing Burpees
• Box Jump Overs (24/20 in)

Then straight into:

• 400m Run to finish

Scaling: Reduce front squat load so all sets can be done in 2 breaks or fewer. Sub step-overs for box jump overs as needed.

Summary

Heavy back squat day with a triple build followed by volume back-off sets, then a spicy 21-15-9 squat-dominant chipper capped with a 400m run to torch the legs.